Bananasana (4 min)Įxtending both legs out in front of you, gently begin to lower down onto the mat. *Option to have a prop (block, bolster or folded blanket) to bring the floor closer to you. Sweep the right arm up over head and reach towards your left. Lean towards your left side, bend your arm and have the left side of your head resting on your hand*. Bend left leg inward, keep right leg extended out. Lean onto the left hip, coming into a seat and swing the right leg forward to meet the left leg. Lateral Half Butterfly (6 min)Īs you finish your Sleeping Swan, lift your head up, walk your hands back towards the body. With every exhale release and direct this energy into creavitity. Our Sleeping Swan targets the Gallbladder meridian and Liver meridian which both relate to the ability of feeling supported and range emotions of anger, frustration and resentment. Remembering your breath and knowing you are supported. If it is in your practice you may begin to lower down, bringing the forearms towards the mat, stacking the fists allowing the head to meet or extending your arms out in front of you and having your head meet the mat. Pressing both hands into the mat at your sides, holding the body up and opening the chest. Bring the right knee forward towards the front of the mat and lower the body down at the same time, extending out the left leg behind you. From here, sweep the right leg up over head, bend your knee and open your hip. Pressing both hands into the mat, tucking the toes in, lifting through the hips coming into your Downward Dog position. Both hands and knees are on the mat shoulder width apart, taking the dip from your lower back out.
To begin, start in your tabletop position. Gently coming out of Eye of the Needle, we will be switching directions. These two poses begin to stimulate the inner line of the legs (yin side). Repeating the Eye of the Needle on both sides. Extend both legs into the air towards the ceiling/sky, bend the right knee cross it over the top of the left leg, bend the left knee and slide arms through openings to hug the left leg. Begin to hug both knees into your chest, gently rock side to side. Sweep arms up over head for a good stretch. To gently awaken your energy, simply wiggle the toes and fingers bringing back awareness towards the body. Option to close your eyes or have a short gaze. Take this moment to center your breath, your intentions and your focus. Tension in your face has melted away with your exhale. Unclenching the jaw and releasing the tongue from the roof of the mouth. Deep inhale through the nose and exhale releasing the body into the mat, allowing the lower back to relax. Feet are dangling towards the sides of the mat and arms are at your sides.
Allowing your body to lay extended out on your mat. Start your practice in savasana (corpse pose). Caution: Any deep twisting or positions where you are hovering is not recommended for birthers, people with diastasis recti, shoulder/neck/back/hip injuries and or sciatica.
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